#1: Dried Sunflower Seeds
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#2: Dried Sunflower Seeds
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#3: Seeds Sesame Seed Kernels Dried (Decorticated)
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Nutrition Comparison of Dried Sunflower Seeds, Dried Sunflower Seeds, and Seeds Sesame Seed Kernels Dried (Decorticated)

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Calorie Comparison


2000 calories = Full Bar
  • Dried Sunflower Seeds100 grams (x1)29% DV
  • Dried Sunflower Seeds1 cup (x1)41% DV
  • Seeds Sesame Seed Kernels Dried (Decorticated)1 cup (x1)47% DV

Fat Comparison


65g = Full Bar
  • Dried Sunflower Seeds100 grams (x1)79% DV
  • Dried Sunflower Seeds1 cup (x1)111% DV
  • Seeds Sesame Seed Kernels Dried (Decorticated)1 cup (x1)141% DV

Carbohydrate Comparison


300g = Full Bar
  • Dried Sunflower Seeds100 grams (x1)7% DV
  • Dried Sunflower Seeds1 cup (x1)9% DV
  • Seeds Sesame Seed Kernels Dried (Decorticated)1 cup (x1)6% DV

Protein Comparison


50g = Full Bar
  • Dried Sunflower Seeds100 grams (x1)42% DV
  • Dried Sunflower Seeds1 cup (x1)58% DV
  • Seeds Sesame Seed Kernels Dried (Decorticated)1 cup (x1)61% DV

Cholesterol Comparison


300mg = Full Bar
  • Dried Sunflower Seeds100 grams (x1)0% DV
  • Dried Sunflower Seeds1 cup (x1)0% DV
  • Seeds Sesame Seed Kernels Dried (Decorticated)1 cup (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Dried Sunflower Seeds100 grams (x1)34% DV
  • Dried Sunflower Seeds1 cup (x1)48% DV
  • Seeds Sesame Seed Kernels Dried (Decorticated)1 cup (x1)70% DV

Sugar Comparison


50g = Full Bar
  • Dried Sunflower Seeds100 grams (x1)5% DV
  • Dried Sunflower Seeds1 cup (x1)7% DV
  • Seeds Sesame Seed Kernels Dried (Decorticated)1 cup (x1)1% DV

Iron Comparison


18mg = Full Bar
  • Dried Sunflower Seeds100 grams (x1)29% DV
  • Dried Sunflower Seeds1 cup (x1)41% DV
  • Seeds Sesame Seed Kernels Dried (Decorticated)1 cup (x1)53% DV

Calcium Comparison


1300mg = Full Bar
  • Dried Sunflower Seeds100 grams (x1)6% DV
  • Dried Sunflower Seeds1 cup (x1)8% DV
  • Seeds Sesame Seed Kernels Dried (Decorticated)1 cup (x1)7% DV

Potassium Comparison


4700mg = Full Bar
  • Dried Sunflower Seeds100 grams (x1)14% DV
  • Dried Sunflower Seeds1 cup (x1)19% DV
  • Seeds Sesame Seed Kernels Dried (Decorticated)1 cup (x1)12% DV
Macronutrients
Food ##1#2#3
Weight (g)100140150
Calories
(%DV)
584
(29%)
818
(41%)
947
(47%)
Fat (g)
(%DV)
51.5
(79%)
72
(111%)
91.8
(141%)
Protein (g)
(%DV)
20.8
(42%)
29.1
(58%)
30.7
(61%)
Carbohydrates (g)
(%DV)
20
(7%)
28
(9%)
17.6
(6%)
Sugar (g)
(%DV)
2.6
(5%)
3.7
(7%)
0.7
(1%)
Fiber (g)
(%DV)
8.6
(34%)
12
(48%)
17.4
(70%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
4.5
(22%)
6.2
(31%)
13.6
(68%)
Net Carbs (g)11.4160.2
Trans Fats (g)~~0
Minerals
Food ##1#2#3
Weight (g)100140150
Calcium (mg)
(%DV)
78
(6%)
109.2
(8%)
90
(7%)
Iron (mg)
(%DV)
5.3
(29%)
7.4
(41%)
9.5
(53%)
Potassium (mg)
(%DV)
645
(14%)
903
(19%)
555
(12%)
Magnesium (mg)
(%DV)
325
(77%)
455
(108%)
517.5
(123%)
Phosphorus (mg)
(%DV)
660
(53%)
924
(74%)
1000.5
(80%)
Sodium (mg)
(%DV)
9
(0%)
12.6
(1%)
70.5
(3%)
Zinc (mg)
(%DV)
5
(45%)
7
(64%)
10.1
(92%)
Copper (mg)
(%DV)
1.8
(200%)
2.5
(280%)
2.1
(233%)
Manganese (mg)
(%DV)
2
(85%)
2.7
(119%)
2.2
(94%)
Selenium (μg)
(%DV)
53
(96%)
74.2
(135%)
51.6
(94%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)100140150
Vitamin A, RAE (μg)
(%DV)
3
(0%)
4.2
(0%)
4.5
(1%)
Vitamin C (mg)
(%DV)
1.4
(2%)
2
(2%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
1.5
(123%)
2.1
(173%)
1
(87%)
Riboflavin (B2) (mg)
(%DV)
0.4
(27%)
0.5
(38%)
0.1
(10%)
Niacin (B3) (mg)
(%DV)
8.3
(52%)
11.7
(73%)
8.7
(54%)
Pantothenic acid (B5) (mg)
(%DV)
1.1
(23%)
1.6
(32%)
0.4
(9%)
Vitamin B6 (mg)
(%DV)
1.3
(79%)
1.9
(111%)
0.6
(35%)
Folate (B9) (μg)
(%DV)
227
(57%)
317.8
(79%)
172.5
(43%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
227
(57%)
317.8
(79%)
172.5
(43%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
227
(57%)
317.8
(79%)
172.5
(43%)
Choline (mg)
(%DV)
55.1
(10%)
77.1
(14%)
38.4
(7%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
50
(2%)
70
(2%)
99
(3%)
Beta Carotene (μg)
(%DV)
30
(0%)
42
(0%)
60
(1%)
Alpha Carotene (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)000
Vitamin E (mg)
(%DV)
35.2
(234%)
49.2
(328%)
2.5
(17%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)000
Menaquinone-4 (μg)00~
Other
Food ##1#2#3
Weight (g)100140150
Water (g)4.76.65.6
Ash (g)344
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)100140150
Sucrose (g)2.53.50.5
Glucose (g)~~0.2
Fructose (g)~~0.1
Lactose (g)~~0
Maltose (g)~~0
Galactose (g)~~0
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)100140150
Omega 3s (mg)
(%DV)
28
(2%)
39
(2%)
395
(25%)
Omega 6s (mg)230503227037841
Omega 3 to Omega 6 Ratio000.01
Omega 6 to Omega 3 Ratio823.21823.2195.92
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~~0
14:0 (mg)25350
15:0 (mg)00~
16:0 (mg)221030947910
17:0 (mg)2028~
18:0 (mg)169023664967
20:0 (mg)115161521
22:0 (mg)320448107
24:0 (mg)7510580
Monosaturated Fats (mg)185282593935886
14:1 (mg)00~
15:1 (mg)00~
16:1 undifferentiated (mg)2028158
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)1521~
18:1 undifferentiated (mg)183802573235393
18:1 c (mg)~~~
18:1 t (mg)~~0
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)85119186
22:1 undifferentiated (mg)294198
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)0053
Polyunsaturated Fats (mg)231373239238237
18:2 undifferentiated (mg)230503227037841
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)6084395
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)14200
20:2 n-6 c,c (mg)000
20:3 undifferentiated (mg)00~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)000
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)14200
21:5 (mg)00~
22:4 (mg)00~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~~0
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)534747.6~
Stigmasterol (mg)~~33
Campesterol (mg)~~79.5
Beta-sitosterol (mg)~~348
Amino Acids
Food ##1#2#3
Weight (g)100140150
Betaine (mg)35501
Tryptophan (mg)
(%DV)
348
(124%)
487
(174%)
495
(177%)
Threonine (mg)
(%DV)
928
(88%)
1299
(124%)
1095
(104%)
Isoleucine (mg)
(%DV)
1139
(81%)
1595
(114%)
1125
(80%)
Leucine (mg)
(%DV)
1659
(61%)
2323
(85%)
2250
(82%)
Lysine (mg)
(%DV)
937
(45%)
1312
(62%)
975
(46%)
Methionine (mg)
(%DV)
494
(68%)
692
(95%)
1320
(181%)
Cystine (mg)
(%DV)
451
(157%)
631
(220%)
660
(230%)
Phenylalanine (mg)
(%DV)
1169
(134%)
1637
(187%)
1410
(161%)
Tyrosine (mg)
(%DV)
666
(76%)
932
(107%)
1185
(135%)
Valine (mg)
(%DV)
1315
(72%)
1841
(101%)
1470
(81%)
Arginine (mg)240333644875
Histidine (mg)
(%DV)
632
(90%)
885
(126%)
825
(118%)
Alanine (mg)111715641485
Aspartic acid (mg)244634243105
Glutamic acid (mg)557978116900
Glycine (mg)146120451635
Proline (mg)118216551560
Serine (mg)107515051800
Hydroxyproline (mg)~~0

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.